Top 8 Calisthenics Exercises to Lose Weight at Home and Increase Flexibility

Reviewed by: | Author: Manoja Kalakanti

Advanced technology has made our lives much easier than what it was 10 years back. In fact, the technology eases out most of the household chores whereas the computer-centric work culture keeps us bound to our desk for almost 9 hours every day. These factors along with our unhealthy eating habits and over dependence on harmful processed foods and ready to eat meals has made obesity one of the largest cause of death worldwide and it also ropes in other chronic diseases like type 2 diabetes, osteoarthritis, asthma, high blood pressure, heart diseases and even cancer.Calisthenics Exercises to Lose Weight at Home and Increase Flexibility

In such a situation, staying in shape should be one of the most important criteria on each individual’s checklist not only to look good, but to live in a fit and healthy way. And staying fit does not necessarily mean joining a gym, working out with equipment or lifting heavy weights for months. It can be done in a smart and simple way with Calisthenics Exercises that are considered the easiest of exercises to do to lose weight fast and can be practiced conveniently in the comfort of one’s drawing room with zero equipment.

What is Calisthenics Exercise?

Calisthenics involves a variety of workouts and rhythmic movements without the use of machines, weight or equipment to build up core strength and increase fitness. The exercises use one’s own body weight and balance to build strength. Some of the basic calisthenics exercises include push-ups, squats and sit-ups that help to toning the entire body- arms, legs, back and abs and lose weight at home in an effective manner.

Calisthenics Exercise

6 Reasons to Do Calisthenics Exercises

Calisthenics helps in building core strength, muscle mass and burning fat by using the resistance and weight of your own body. Some of the most important benefits of calisthenics exercises are as follows:

Quick Weight Loss

One of the best ways to burn calories and get rid of fat is by boosting metabolism, and this is exactly what Calisthenics does. These are cardio exercises that increase the heart rate which helps in faster fat burning. Intense calisthenics routines pump up the metabolic rate that stimulates calorie burn throughout the day, even when you are resting. Calisthenics involves high-intensity aerobics that helps in toning muscles and increasing muscle mass thereby promoting weight loss by cutting out excess flab and pouches.

Helps reduce weight

Improving Strength

Calisthenics Exercises helps in improving strength of the entire body because most of the workouts engage more than one body part, for instance- push up not only strengthens the chest muscles, it also tones the arms and back, planks increases the strength of abs, arms and legs. Thus, it helps in improving core strength and increasing energy by exercising more muscles and toning them to improve flexibility and co-ordination.


Increasing Flexibility

Another great aspect of Calisthenics is that it helps in increasing flexibility, because most of the exercises involve fully extended movements and intense stretching of the muscles that help in making the body agiler and less prone to injuries. The most important component for increasing flexibility is developing muscle strength that helps in easy extension and flexing of the muscles. Regular practicing of calisthenics enhances martial arts flexibility along with other combat sports.


Tone Muscles

Yet another positive aspect of Calisthenics workouts is that it helps in increasing muscle mass and strength without undergoing weight training. It helps in considerable muscle growth to make the physique tight and toned by cutting out the flab and pouches. Calisthenics is also the safest way for toning and increasing muscle mass for beginners without the risk of hurting your joints, tissues and ligaments that is very much possible while performing weight training.

muscle building

Increase Endurance

One the biggest benefit of c calisthenics exercise is that it helps in increasing the endurance of the entire body. Circuit training of these exercises, doing as many repetitions as possible of each exercise without rest helps in making the muscles stronger from the core and helps in increasing the endurance so that gradually the body can withstand more intense exercises without getting tired and worn out. In addition, it also helps in improving the endurance of the cardiovascular system. Therefore, any intense workout session should always begin and end with Calisthenics stretching in order to maximize the effectiveness of the workout.


Practice Anywhere

The best thing about calisthenics exercise is that it does not require any equipment and these workouts can be performed in the comfort of your home. It can be practiced in the privacy of your own room, in the drawing room, on the terrace or in a park; you can practice it even on vacation.

exercise anywhere

8 Effective Calisthenics Workouts for Weight Loss and Flexibility

Here, we have listed 8 power packed Calisthenics exercises to lose weight at home that can be tried by beginners as well.

Prisoner Squats

Squats are perhaps the most effective exercise to promote weight loss in thighs, butt and legs, tone the lower body and increase core strength without using weights. It helps in toning the quadriceps, butt, thighs, shin and increasing the strength of hamstrings and calves. You can renovate the regular squats and increase the strain of the exercise by putting your arms at the back of your head. Squats are a comparatively easy exercise to lose weight in an effective manner.

Prisoner Squats

Stand straight with your feet a little more than shoulder’s width apart, put your hands behind your head with elbows pointing out, keep your back straight and chest out, lower your body till your thighs are parallel to the floor, hold the position for 5 seconds and push up to the straight position. Repeat this 30 times at a stretch.

Push Ups

Push up is one such body weight exercise that helps in shaping a number of muscles in the upper body including toning biceps and triceps in the arms, shoulders, abdomen, lower back, butt, trunks, etc. It is undoubtedly the best exercise for arm flab reduction. Being a weight bearing exercise it helps in increasing bone mass that cuts out the risk of osteoporosis in future. As push up involves the functioning of a lot of muscles at the same time, it increases blood flow throughout the body which also pumps up the metabolic rate and increases weight loss.

Push Ups

Begin with the plank posture, place your palms on the floor at a distance slightly more than shoulder’s width apart, place your feet on the floor together so that the lower part of your body is in a stable position. Your body must be in a straight line right from your head to toe, your back should not be sticking out, head looking ahead, now start lowering the body until the chest nearly touches the floor, Keeping the core engaged, exhale and push back to the starting posture, keep your back in a straight line throughout the workout. This makes 1 repetition. Repeat this 20 times at a stretch.

Sit Ups

Classic sit ups are one of the best ab workouts for 6 pack without equipment. Sit ups help in strengthening the core muscles to increase flexibility and stabilize the balance of the body. It helps in toning the abdominal muscles, lower back, hips, pelvis, chest, arms and shoulders. It helps in reducing back pains, chances of spasms, muscle injury and maintaining better posture.

sit ups

Lie flat on an exercise mat, bend your knees and place your feet flat on the mat, put your hands behind your head, tighten your abs and curl yourself up towards your knees, put your neck in line with the spine and tilt your chin slightly down as you come up, hold the posture for 5 seconds, inhale and slowly lower yourself to the starting position. Keep your lower back and feet on the mat throughout the exercise. This is one repetition. Repeat this exercise 15-20 times at a stretch.

Jumping Jacks

Jumping Jacks are a vigorous calisthenics exercise to remove belly fat that not only helps in burning calories, but also increases strength and helps in stress relief. Being an intense cardiovascular exercise, it increases the heart rate, pumps blood throughout the body and boosts the metabolism that helps in burning fat at a very fast pace. This is undoubtedly one of the best exercises to lose weight fast.

jumping jacks

Stand straight with your hands raised to your side and abdomen tucked in. Jump up while spreading your legs apart and raising your arms over your head so that your hands clap together, jump again and bring your legs back together and arms at the side for your body, all this should be done in one movement. Repeat this entire movement 30 times at a stretch.


Burpees are a bit tough, and you might hate to do it, but it has numerous benefits which is the reason it is gaining immense popularity in various workout routines. Burpees are one of the best indoor cardio workouts without equipment to lose weight at home that works the entire body at the same time. This workout involves toning of all the muscles of the body and helps in burning more calories at a fast pace and the calorie burning effect stays all through the day, even when you are resting. It also increases muscle strength and raises endurance for any other high-intensity workouts.


Stand straight with your hands raised over your head, lower your body to squat position with your hands in front of you on the floor, kick your feet back into push up position, drop your chest to the floor, push your chest up and bring your feet back to the squat position as fast as possible, jump into the air. This makes one repetition. Repeat this exercise 6-10 times at a stretch.

Mountain Climb

Mountain Climb is strength training workout that helps in working several joints and muscles at a time. It increases overall strength and flexibility by targeting the leg muscles, glute, hamstrings, quadriceps, core muscles like back, hips and abs along with shoulders and chest. It increases athletic performance and mobility and improves reflexes so that the body can avoid and endure injuries.

mountain climbs

Lie face down on the mat; lift your body up from the mat with the support of your arms. Your hands should be directly under your chest, slightly more than shoulder’s width apart. Legs should be stretched out and properly aligned with the rest of the body. Now stretch your left leg and bend your right knee and bringing it up in the direction of your right hand. Now return to the original position. Stretch your right leg and bend your left knee bringing it up in the direction of your left hand and return to the original position. This makes one repetition. Repeat this exercise 15-20 times at a stretch.

V- Sit Ups

V-sit ups are extremely effective mat exercises for abs that helps in toning abdominal and upper back muscles, increase stability, core strength and flexibility of the body. It helps in getting flat washboard abs and chiseled back, it also works the quadriceps and hamstrings as well.

v sit ups

Begin in the seated position with your feet flat in front of your, pull your abdomen in and slowly lean your torso back while keeping the back straight, lift your feet up keeping legs straight, place your hands on the floor if your require support. Hold the posture for 5 seconds and come back to the seated position. Repeat this exercise 10-15 times at a stretch.


Thins strength training exercise increases the power of various parts of the body and tones abs, thighs, legs, shoulders, neck, biceps, chest, lower back, bottom, etc. It raises the flexibility and improves body posture. It tones down the abs and reduces belly fat to give it a flat look. It also helps in relieving stress and back pain and stiffness caused by prolonged hours of desk work and works as good as the yoga stretches for back pain.

dolphin arm plank

Begin with the push up position, lower your forearms to the ground so that both your palms and elbows rest on the mat, engage your abs by pulling in your belly button, keep the body in a straight line and hold this position as long as you can. Repeat it 20 times.

Try out these effective yet easy to do Calisthenics exercises, make it a point to do it religiously without a gap of one single day and achieve a lean, chiselled look with flat belly and toned legs within a very short period of time.

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